Protein-Packed Winter Soup

A hearty, high-protein soup loaded with veggies and flavor.
Ideal for cold weather, fitness goals, and healthy meal prep.
Gluten-free | Dairy-free | One-pot

Ingredients (Serves 4–6)

Protein & Grains:

• 1 cup cooked shredded chicken breast (or 1 cup firm tofu, cubed)

• 1 can (15 oz) chickpeas or white beans, drained and rinsed

• ½ cup quinoa (uncooked) or dry lentils

Veggies:

• 1 medium onion, diced

• 2 medium carrots, diced

• 2 stalks celery, sliced

• 2 cups kale or spinach, chopped

• 1 medium zucchini (optional), diced

• 3 cloves garlic, minced

Flavor Base:

• 1 tbsp olive oil

• 6 cups low-sodium vegetable or chicken broth

• 1 tsp dried thyme

• 1 tsp oregano

• ½ tsp paprika

• Salt & black pepper to taste

• Juice of ½ a lemon

Instructions

1. Sauté Aromatics:
   In a large pot, heat olive oil over medium heat. Add onion, garlic, carrots, and celery. Cook 5–6 minutes until softened and fragrant.

2. Add Protein & Grains:
   Stir in quinoa (or lentils), chickpeas (or beans), and chicken. Cook 2–3 minutes, stirring occasionally.

3. Pour Broth & Season:
   Add broth, thyme, oregano, paprika, salt, and pepper. Bring to a boil, then reduce to low heat and simmer for 20–25 minutes, or until grains are tender.

4. Stir in Greens:
   Add kale or spinach and cook for 3–5 more minutes until wilted.

5. Brighten & Serve:
   Turn off heat and squeeze in lemon juice. Taste and adjust seasoning. Serve hot!

Nutrition Info (Approx. per serving):

• Calories: 290

• Protein: 24–28g

• Carbs: 28g

• Fiber: 9g

• Fat: 8g
  

  Tips & Variations:

• Swap chicken for turkey, tofu, or tempeh.

• Add a pinch of chili flakes for heat.

• Meal prep: lasts 4–5 days in fridge, or freeze in batches for up to 3 months.